STRATEGIES FOR EAT AND RUN

Eat to Run – Fuel for Running

Running can be a demanding sport or exercise, so it is essential to know the best foods to consume to run. While a proper schedule of training is vital to becoming an improved, faster and more efficient runner optimal fuel for running is equally vital. Eat well and you’ll be more efficient in your running. Your body functions like a car engine, when it is fed the correct kind of fuel (read: nutrition), it will run efficiently. If you give it fuel that isn’t up to par and it will be sluggish and perform poorly, and could even let you down. Your body will perform well when your diet is rich in the correct nutrients at the appropriate quantities and at the appropriate timings. It’s as simple as that, but most people aren’t aware of what they need to eat in order to perform optimally.

Eat to Run – Foods You Need

To consume enough food to run it is vital to ensure an adequate supply of protein, carbohydrates as well as fats and water. Carbohydrates provide the body with its primary energy source. It is the carbohydrates that provide the continuous energy source when running. Protein is a vital nutritional element that should be included in every athlete’s nutritional 토토사이트 program. Protein is vital for recovering after a run or training session. Protein is the building of the muscles in your body. Fat is also a vital ingredient in a running meal program. The suggested ratio of nutrients is fifty to sixty percent of your daily caloric intake from carbohydrates, 20 to 30 percent from protein, and twenty to thirty percent of fat. Another important nutrient that should be a major component of your nutritional plan is water. Although it isn’t the source of energy or calories, water is vital to stay well-hydrated. The lack of water can lead to muscles cramping, fatigue or exhaustion.

While the food and drink you drink is crucial, the timing of meals is equally important to guarantee you are properly fueled and are able to maximize your performance on the run or well in a race. The timing of your meals is even more important if you have to fuel for a long-distance run or race.

What to Eat – Before Run

In the weeks leading up to the long distance run or race, it is recommended to adhere to your regular nutrition routine in order to gradually build up the number of carbohydrates a couple of days before the race. It is also essential to replenish your fluids to ensure you’re well hydrated. The night before , you’ll require a meal with easily digestible carbs to ensure that the glycogen levels are top up and your food is digested before the morning to race. The day before you start, you’ll want to eat light breakfast. You will want to aim at consuming between twenty and fifty grams of carbohydrates approximately three hours before run time. The options include bagel, energy bar or a piece of fruit. Take eight to 12 ounces of water for hydration.

What to Eat – During Run

Make sure you consume twenty-five to 30 grams of carbohydrates each forty-five minutes throughout the run. Gel packs are fast and convenient source of carbs. Gel packs typically contain the right amount of carbohydrates and are easy to digest. Also, you should take six to eight ounces of water every fifteen minutes.

What to Eat – After Run

Immediately post-run consume twenty to fifty grams of carbohydrates in order to replenish glycogen stores that are depleted. You will also want to be sure to rehydrate with drinks or water to satisfy your post-run carbohydrate requirements. Within an hour of finishing your race or run, you should eat an after-workout meal that contains both carbohydrates and protein, which will help to speed up muscle recovery.

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